Have you ever seen black garlic? While the color and consistency might at first seem like something to avoid, they are actually the result of a controlled fermentation process that creates a much sweeter tasting, soft, and spreadable head of garlic. While garlic is good for us in any form—raw, cooked, supplements—fermented garlic creates unique compounds that concentrate some of these health benefits to be utilized at their full potential.

Fermenting full heads of garlic is a long-standing practice that began eons ago—it’s hard to confirm exactly where, but it’s been popular in Asia long before we’ve seen it in the US.1 Now, you may find it at health stores or the farmers’ market as a sort of “superfood,” which is a food we’ve collectively deemed as being exceptionally beneficial to health.2 While raw garlic is already a superfood, the slow process of low-heat fermentation converts its active compound, allicin, into more plentiful antioxidant compounds like alkaloids and flavonoids.3 Antioxidants are compounds that protect our cells from oxidative damage—which can accelerate the aging process and lead to numerous conditions including diabetes, heart disease, and cancer.4

In fact, most of what drives the benefits of consuming garlic, and have been shown to have antifungal, antibacterial, antiviral, immuno-stimulating and cholesterol-lowering properties, are its potent antioxidants–and studies show that fermentation not only amplifies these aspects of garlic, 3 but also increases its bioavailability, which is the ability for our body to absorb and use nutrients.5 Garlic contains Phosphorus, Calcium, Manganese, Vitamin B6, Vitamin C, Iron, and Potassium; while a single clove might not cover your daily needs, regular consumption of black garlic will make a difference over time.

In summary: fermented black garlic may be especially helpful for people who are currently focused on blood sugar regulation, lowering bad cholesterol levels, aiding blood pressure stability, and more—but the preventative measures are ideal and recommended for almost everyone!

How do we integrate black garlic into our meals?

Try one of these ideas:

  • By itself! Eat a clove or two everyday and enjoy it’s mild, sweet umami flavor on its own.
  • Add to a charcuterie! Black garlic’s sweet flavor pairs well with smoky and sharp cheeses alike! 
  • Spread on a savory breakfast toast, top with an egg.
  • Mash into potatoes with butter and Parmesan cheese. Rich & delicious!
  • Add to a grilled cheese, soup, or salad.
  • Mix into a stir fry (after it is taken off the heat, right before serving). 
  • Mince into oil & vinegar for a salad dressing, or mayonnaise for a wonderful aioli.
  • Add to your hummus with Wise Goat Tahini, olive oil, smoked paprika, and fresh lemon juice. 

Available on our website
Certified Organic and California grown!

Citations:

1: W. M. E. C. (2022, November 10). Health Benefits of Black Garlic. Web MD. Retrieved March 30, 2023, from https://www.webmd.com/diet/health-benefits-black-garlic

2: (2021, November 10). What Is a Superfood, Anyway? Cleveland Clinic. Retrieved March 30, 2023, from https://health.clevelandclinic.org/what-is-a-superfood/

3: Panoff, L. (2021, March 5). 6 Impressive Health Benefits of Black Garlic. Healthline. Retrieved March 30, 2023, from https://www.healthline.com/nutrition/black-garlic-benefits

4: Eske, J. (2019, April 3). How does oxidative stress affect the body? Medical News Today. Retrieved March 30, 2023, from https://www.medicalnewstoday.com/articles/324863

5: Ramba, M. (2018, December 9). How Fermentation Can “Unlock” Your Foods’ Full Nutrient Potential. Edible Alchemy. Retrieved March 30, 2023, from https://ediblealchemy.co/how-fermentation-can-unlock-your-foods-full-nutrient-potential/